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Like many CrossFit affiliates and other gyms, Sherman Merricks, the owner of Dynasty CrossFit in Gainesville, Florida, temporarily closed his doors last week.

But this hasnt stopped Merricks, his wife Christina, two sons and daughter from pursuing fitness together at home, family-style.

Merricks continues to work from his home office, servicing his clients remotely through virtual training and nutrition services, while his wife homeschools 11-year-old Kayden, 8-year-old Ariana and 6-year-old Judah. Merricks gym has even been offering virtual classes for kids since closing their physical location.

He admits, they are all going a bit stir crazy, but whats saving them are their daily workouts together in their garage, a one car garage they turned into a gym complete with barbells, dumbbells, jump ropes, bands and a bike.

If we need a break, well do a workout together, or well have a competition, like the first one to do 100 squats gets a piece of gum, Merricks said, a former college basketball player. And as you can imagine, Im overly competitive, so my kids have inherited that gene. Theyll see me and my wife going head-to-head and theyll try to jump in on teams and turn it into a competition.

Other times, Merricks programs less competitive workouts for his family.

We worked out yesterday and just did some burpees and sit-ups in the garage and a little bit of running to get some fresh air, he said.

Though working out all together from home is somewhat new to the Merricks family, CrossFit is not. All three of his children have essentially been doing CrossFit for as long as they have been able to walk. Merrick is adamant, though, that he didnt push them into it.

It has come from them, he said. Theres no pressure from us. We just want them to have fun, so we always try to keep it really fun.

He added: We dont care what they do for fitness or sports. We just want fitness to be a part of their lives. We want them to know what it feels like to feel good, so were a really healthy family.

And right now, a regular fitness routine is especially important for his entire familys mental health, Merricks added. Especially for him, considering hes dealing with potential financial damage to his business.

Im OK right now, but if this thing drags on for another 12 weeks, itll get harder, he admitted. So working out is helping a ton. Were taking care of the kids from home, so having a break to go into the garage for 60 to 90 minutes is a big deal.

Merricks added: Its a game changer. For everyone.

See the original post:
Exercising Together Is This CrossFit Familys Secret Weapon for Social Distancing - BarBend

Lately Ive been finding hope in making small improvements.

Do you ever notice when youre bouncing from goal to goal that you often put bandages over or maybe completely ignore imbalances and weaknesses that have crept in? During this forced pause of organized running, in the same way I look around and suddenly see the dusty corners and cluttered drawers in my house, the areas of my running that need some work seem to highlight themselves. I tend to put these on the back burner during the never-ending racing seasons.

Some areas that I find get overlooked are exercises for physical imbalances and weaknesses, shorter speedwork and form work like drills and strides, and even efforts to strengthen your mind.

Anyone who runs a lot or for enough years will eventually pick up some imbalances or overuse from the repetitiveness of the sport. Because we love it and because its what were good at, running is often the only kind of exercise we runners ever do. These are the areas Ive been focusing on lately; maybe youll find youve also overlooked them in favor of extra miles and workout reps.

Plyometrics or drills: Be careful diving into these as theyre meant to be dynamic and explosive, so injuries are a risk if you never do these kinds of exercises.

But a little goes a long way in this area. You really only need some of the following: a soft area like smooth grass or turf, some chalk and pavement, a sturdy place to jump on to, or a jump rope. I like to chalk out a speed ladder in my driveway, and have also done a basic bounding series and occasional box jumps in my gym circuit.

These are best done warmed up but fresh so your legs arent too tired. The objectives are to practice putting force into the ground during exercises like jumps and bounds, and for short, quick contact on the ground during things like speed ladder or jump rope.

Casey B. Gibson

There are also basic drills, like A and B skips, side shuffling, and butt kicks, that help put you through bigger or new ranges of motion than the mileage shuffle that can happen to very experienced runners.

Mobility: I struggle with hip, ankle and upper back mobility. Im told theyre commonly stiff areas in distance runners. At-home yoga has become a routine as well as some specific hip and back mobility series like hurdle step overs, the Myrtl series, and thoracic spine openers on the foam roller. These help to combat the sitting and running postures in which I spend much of my life.

Gym work: For some reason, high mileage can indirectly lead to form-sabotaging things like glute weakness and adductor tightness. I guess not all adaptations to running a bunch are great for performance!

Ive found doing exercises to target lateral motion and proper glute and core work are helpful in reversing some of these overuse patterns. Im often too tired to add them into the day during heavy marathon training, and I dont like being sore before workouts or especially close to races, so I dont do them as often as I need to. Plus, they can be a little tedious.

Im prioritizing them now, as I feel like marathon training has accelerated a lot of my biomechanical problem areas. I think if I can hyper-focus on correcting them before I dive into heavy workouts, Ill be able to move smoother and easier. (Although I think of them as gym work, they can be done at home, so there goes that excuse for not doing them while most gyms are closed!)

If any of these are new to you, that may even make them a more efficient workout. We can all benefit from new workout stimuli, and this is a good time to adapt to new programs and even experiment with different workouts, even if they make you a little sore.

Courtesy of Molly Hudlle

My gym routine usually includes a lot of resistance band work for hips and glutes, core work like planks and medicine ball throws, and upper back strength like TRX exercises. I dont do many Olympic lifts other than back squats and deadlifts because my form isnt good, but now may be a good time to learn a few more of those.

[Stay injury free on the road by getting on the mat with Yoga for Runners.]

Meditation, mantras, and practicing positive self talk are popular buzzwords in the sports psychology sphere, but how many have you practiced? It seems like Im usually preoccupied with things like gear testing, race planning, and travel logistics. Who has time to sit quietly and do nothing?

Well, a lot of us do at the moment. If this current state is like a type of forced meditation, maybe we can benefit from it by actually practicing the mindfulness and stillness that make it so empowering. (Ive honestly never felt like I got meditation, but Im going to try!)

Now is a good time to step into some of these practices, for what they can offer your mind when you compete next, and also for how they can help you manage anxiety.

One thing I often dont make dedicated time for in my schedule are fast strides and short workouts that prioritize speed and form. It always felt like those workouts had small rewards compared to the big fitness jumps I could make from piling on the V02 max sessions and threshold workouts.

Even with the strides Im supposed to do two or three times a week, I would often be too tired to do well or sometimes at all. We all have our strides-shirking excuse. The road near my house is kind of lumpy or hilly, my neighbors will think Im weird, Im tired, etc. The last few weeks Ive been able to focus more on a few of these as workouts. Theyre actually super fun. If youre able to find an empty track or smooth, quiet 200-meter stretch of road (or even a hill), its fun to unleash, take full recovery and not have to hit a really high volume of reps.

Similarly, sometimes during big training weeks I get lazy with my warmup drills because I just want to get the beast of a workout going. With these shorter, quicker workouts, the warmup is not only more important, but you have more energy to do the drills, and theyre actually considered part of the workout.

For now, though in solitude, were lucky to be able to run. Whether its on unpopulated roads, remote trails, or personal treadmills, we can still physically and mentally center ourselves every day. Most of our relationships with running have more dimensions than training and striving. So without a target, we run anyway, to move our bodies.

As distance runners we arent dependent on a team or facility, and I think more people are realizing this and lacing up to strengthen their hearts, calm their minds, and find their breath. Although were sad to not have races to immediately look forward to, we know we will race again. We may not be able to do what we love to do right now, but we can do what we need to do, and thats not a wasted effort.

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Originally posted here:
How to Improve As a Runner - Molly Huddle's Guide to Being a Complete Runner - runnersworld.com

The images from Europe are eerie. Venice, a city that has in the past run the risk of almost sinking under the weight of tourists, is empty. St. Peters Square in the Vatican is all but abandoned, save for a few furtive locals. Paris has shuttered once crowded cafs and bistros, where the din of conversation and clinking of glasses has for centuries provided a continuous soundtrack. The coronavirus has torn its way across the globe, leaving ghost towns from Asia to Europe in its wake, with sweeping cityscapes reminiscent of the opening scenes of 28 Days Later. Meanwhile, medical personnel and government authorities in the United States are bracing for a rapid rise in COVID-19 cases and, like their counterparts on either side of the Atlantic and Pacific, Americans are opting or being instructed to stay home. For many, the workplace for the foreseeable future is the home.

While some ambitious academics have attempted to reassure themselves of this workday change by caustically highlighting Isaac Newtons productivity in quarantine during the plague he famously used the opportunity to develop theories of gravity, optics, and even early calculus the reality of the situation is that a lot of people are going to hunker down in front of their TV, laptop, or a gaming system. Indeed, if other countries experience with pandemic-driven isolation is at all instructive, online gaming is set to explode. Military personnel, like many others, will be part of that trend passing the quarantine or social distancing blues playing Flying Tigers, World of Warships, or MisBits, among many other video games.

In an attempt to curb the coronavirus spread, the Pentagon has shuttered recruitment centers, restricted travel, and canceled or significantly scaled back training events, from drills to large-scale exercises, like Exercise Defender- Europe 2020. This has led some to question what may be the long-term implications of the crisis on future military readiness. Indeed, as training and military professionalism are increasingly highlighted as key factors in overall battlefield effectiveness, how can the military maintain its training regime in the midst of a global pandemic?

One simple remedy may be to double down on what the troops already know, love, and likely will be doing anyway during the pandemic video gaming. Indeed, the military has a long history of leveraging the gaming proclivities of warfighters to its advantage. From the Marine Corps 1996 modification of Doom, to the Armys creation of first-person shooter game Americas Army, and more recent use of an Army esports competition team, video games have emerged as a key avenue for military recruitment, community engagement, and training. As the coronavirus deepens its global reach, the military can deploy training virtually at the point-of-need to help maintain troop readiness.

Parsing the Pandemic Training Challenge

It is no surprise that the military has elected to cancel or cut back many live training exercises. During an epidemic, training events, like basic training, can disseminate the virus, potentially on a massive scale. Large exercises require the movement of people via planes, trains, and automobiles to a set location, raising the specter of viral spread. Participation in exercises, like the U.S. Air Forces premier exercise, Red Flag, is global, rendering any attempt to contain a virus obsolete. Naturally, this will present readiness dilemmas from dulled skills to a potential contraction in allied engagements and interoperability. The challenge, however, may be even more significant than initially realized. Decreased training is not solely a function of a reduction in live training exercises. Indeed, many of those tasked with provisioning training at mission training centers are no longer physically clocking into the office.

In response to the pandemic, President Donald Trump announced a national emergency, setting the stage for the Office of Management and Budget to issue guidance to maximize telework flexibility in the federal workforce. Last week, the Department of Defense reduced its on-site federal workforce by 50 percent. The defense industrial base as a critical infrastructure workforce has, likewise, adapted to promote increased remote work. Many defense personnel are now working from home, along with a large number of defense contractors charged with furnishing training.

Mission training centers are often operated by military contractors, who are typically tasked with setting up, planning, operating, and running a training scenario. Modifications to training simulators or the software within a training center are handled by those same individuals, placing any training changes or customization in civilian hands. The dependence on civilian contractors has been highlighted as a challenge in the past. Indeed, as one soldier noted: if there was a problem and [the simulators] broke down, we couldnt do anything because they were civilian-run. Were stuck just sitting there wasting training time, which is very precious. New soldier-centric design training programs, like those run by Army Futures Command, are seeking to rectify this problem. However, they havent yet been implemented at scale. In the interim, absent contractor support, mission training centers may very well be slowing down or in certain circumstances grinding to a halt.

Point-of-Need Virtual Training

Distributed virtual training is a natural solution to the challenges posed by the current pandemic. It can be deployed at the point-of-need, allowing warfighters in disparate locations from the comfort of their living room couch, to a military base or a deployment to train for individual and collective skills. Indeed, many virtual training solutions already exist or are under development.

Individual Training

At present, the military utilizes desktop classroom training for a significant portion of its individual training needs in the early stages of instruction. Training for pre-deployment safety, equipment, and medical procedures is provided in both traditional and computer-based formats. Desktop training applications provide warfighters singular insight into the switchology of their system, from an AH-64 Apache helicopter to a P8-A Poseidon aircraft. Computer-based training games allow submariners to develop a mental map of the inside of the future assigned submarine. New programs, like the U.S. Air Forces Pilot Training Next or the Armys Aviator Training Next, combine emerging virtual reality and augmented reality technology with commercial off-the-shelf systems to develop low-fidelity simulators that can be utilized for training anywhere, at any time from the dorm room to a classroom.

Collective Training

Likewise, virtual solutions also exist for collective training needs from mission preparation to mission rehearsal. Virtual Battlespace 3 is a multiplayer battlefield virtual simulation system that allows users to train for individual, crew, team, platoon, and company collective warfighting tasks. Users enter a virtual and ever-changing world that can map to current or future operational environments. The Armys Synthetic Training Environment is focused on developing plug-and-play peripheral devices, allowing soldiers stationed in different locations to connect into a common synthetic training environment with just a network plug-in. For instance, soldiers in separate locations could conduct crew operations of an M1 Abrams, with each of their warfighting stations virtually replicated. Similarly, linking low-fidelity simulators, like those provided by Pilot Training Next, allows pilots who may be worlds apart to feel as if they are right next to each other whether they are practicing refueling or engaging in a dogfight. Networks, like the U.S. Air Forces distributed mission operations network, support these connections, allowing simulated platforms, regardless of their physical location, to interconnect including potentially with allies.

It is not just warfighters at the tip of the spear, however, who can benefit from these virtual solutions. Virtual training applications are available to those tasked with logistics, maintenance, medical support, intelligence, cyber, and many other areas.

What Can Be Done Now?

The truth, however, is that the military is not currently set up to deliver distributed virtual training at a large scale. If the coronavirus causes longer-term exercise cancellations and base closures, the militarys state of readiness could be severely impaired. Yet, there are some short-term solutions that could be implemented to deliver training now, at the point-of-need.

Many of the training applications previously mentioned require a warfighter to visit a designated training facility, but transferring training off-base is technically possible. Converting classroom-based instruction, such as pre-deployment medical or equipment training, to a web-based program, such as WebEx, is a simple solution. Unclassified game-based training programs could also be made available to warfighters remotely at their point-of-need, with web-based contractor support.

For instance, the U.S. Army Games for Training program provides suites of gaming-quality laptops, networking infrastructure, and first-person, multiplayer, game-based training applications within a classroom setting. Schoolhouse desktop training solutions, like the previously mentioned Virtual Battlespace 3, fit under the Games for Training rubric. Games for Training can meet some training needs in the short term, but a key limiting factor is the availability of requisite hardware for soldiers (i.e., whether they have a gaming-quality computer that is common access card-enabled and cyber security compliant) along with necessary training support for exercise setup and operation. To deploy Games for Training to a wider audience in the midst of the pandemic would require wading through some thorny but ultimately solvable acquisition/procurement issues.

Games for Training suites are currently fielded in limited quantities across military installations in a civilian-managed classroom setting and must be reserved in advance by soldiers. Increasing the availability and utility of Games for Training software and hardware to provide a more turnkey training solution directly to soldiers and their units would require a major contract modification or implementation of a more rapid nontraditional procurement instrument, like an Other Transaction Authority. While competitive procedures are still typically used to the maximum extent practicable when awarding funds under an Other Transaction Authority, in the event of exceptional circumstances, such as a national emergency, a senior procurement executive may choose to waive that condition. The Middle Tier of Acquisition pathway, likewise, could provide another avenue for fielding proven virtual training technologies. In line with such procurement strategies, other training solution sets, like the rapid acquisition of commercial training peripherals, such as plug-and-play low-fidelity vehicle simulators, could also take place.

Procuring a training solution, however, is only half the problem. The military would then have to deploy it, getting it into the hands of those warfighters who may be physically scattered because of social distancing. From a software standpoint, this isnt challenging. Games for Training maintains the MilGaming web portal, which provides soldiers direct access to government and commercial software video game products, in addition to technical support and online instruction. With proper hardware, warfighters could simply log on and download what they need.

Getting the hardware most notably low-fidelity peripherals, like a steering wheel into the hands of those who need access is slightly trickier. However, the U.S. Armys recruitment experience may provide an interesting model that could be deployed for distributed training with plug-and-play peripherals. Indeed, U.S. Army Recruiting Command brings portable simulated weapon systems that can be set up in less than 10 minutes to recruiting events, allowing potential recruits to explore multiple occupational specialties. This same model of portability could be applied to peripheral training devices. After rapidly acquiring gaming-quality computers and low-fidelity peripherals, the devices theoretically could be shipped or dropped off at warfighter locations. This is largely the vision for the U.S. Armys new Reconfigurable Virtual Collective Trainer prototype project, but on a much larger scale.

Scaffolding the Militarys Future Training Needs

More than simply challenging military readiness, however, the coronavirus can also act in many ways as a driver to better meet the militarys future training needs. Virtual training solutions and protocols put in place for the purposes of this crisis might pay warfighting dividends later. Indeed, while a rich debate is ongoing within the corridors of the Pentagon on the character of future competition and combat, there is a shared recognition that the future joint force must acquire the ability to fight across and through multiple domains. The goal is to inject greater fluidity into joint operations and improve overall combat effectiveness in a military environment marked by rapid cycles of disruptive technological change. However, such a goal is arguably aspirational without a realistic test, experimentation, and training environment, which the live environment will fail to provide.

From the employment of fifth-generation platforms in combat, to the tactical or operational integration of the cyber and space domains, and the increased use of artificial intelligence in military platforms and systems, the military will be increasingly pushed to experiment and train within a synthetic virtual and constructive environment. The increased use of a synthetic environment can be chalked up to cost savings, security, and the mitigation of safety risks. More importantly, however, the employment of a synthetic environment also provides a higher-fidelity and more immersive experimentation and training experience, allowing warfighters to fail, regroup, and adopt new innovations before the first shot is fired or the first sortie is deployed.

Moreover, the increased employment of a synthetic environment may have broader strategic warfighting benefits. Indeed, while exercises can serve multiple purposes in times of peace and war such as demonstrating resolve, reducing tensions, or deterrence they can also, in certain circumstances, alert an adversary to emerging innovative technologies, concepts of operations, or more tailored force structures. This could provide an adversary the needed intelligence to develop countermeasures or, potentially, emulate those innovations within its own force. Perhaps more problematically, revealing sources of strength within a live exercise may sacrifice future tactical, operational, or even strategic surprise. Indeed, history is replete with examples from the Japanese bombing of Pearl Harbor in 1941 to the unexpected Arab invasion of Israel in 1973 of how surprise has provided an assailing force with a critical advantage, even if only temporarily. As former Naval War College professor Michael Handel notes,

From a military point of view, the advantages to be derived from achieving strategic surprise are invaluable. A successful unanticipated attack will facilitate the destruction of a sizable portion of the enemys forces at a lower cost to the attacker by throwing the defense psychologically off balance, and hence temporarily reducing his resistance.

As near-peer competitors and adversaries particularly Russia and China undergo protracted periods of military modernization and reform, utilizing surprise to Americas advantage may become increasingly important. As a result, conducting mission preparation and mission rehearsal within a synthetic environment may be critical, as it would allow complex military preparations to be conducted more rapidly and seamlessly until just before combat. Indeed, a (cyber secure) synthetic environment may provide a modicum of operational security, in a way the live environment does not.

In 2001, the Defense Science Board noted that training superiority is ours to lose and for others to gain. This statement rings particularly true today. In the midst of the pandemic, maintaining readiness while also respecting strict social-distancing guidelines is paramount. Virtual training, with some effort, can meet todays needs, while also creating the scaffolding of the militarys future synthetic training needs.

Jennifer McArdle is a non-resident fellow with the Center for Strategic and Budgetary Assessments and a Ph.D. candidate in War Studies at Kings College London.

Thomas Kehr is a Ph.D. candidate in Modeling and Simulation at the University of Central Florida and the former government project manager for the U.S. Army Training andReadinessAccelerator.

Gene Colabatistto is a 30-year defense industry executive having previously served as a Marine infantry officer. He most recently served as CAEs president of defense and security from 2012 to December 2019.

Image: U.S. Army (Photo by Sgt. Timothy Hamlin)

Link:
Pandemics and the Future of Military Training - War on the Rocks

Several different Big Ten schools are handling the COVID-19 situation differently. Multiple publishers from the Rivals.com network gave their take on what's going on.

How many guys stayed back and how many went home? Are the weight rooms still open for small groups to use? What kind of food services are still being provided on campus? In what ways are their coaching staff still trying to recruit? What is each school's best-case scenario outlook? Could we see June spring practices?

All of these topics were addressed here from 13 different Big Ten publishers.

"Nebraska gave all of their football players the option to stay or go home. It was completely up to how each guy wanted to handle it based on their own personal situations. They continued training table services on a take-out basis only. Last week, the weight room was open for small groups and then heavily sanitized after they were done. However, on Thursday I was told the weight room was officially shut down. This week was supposed to be UNL's spring break before the shutdown happened.

"Nebraskas coaching staff continues to do what they can to recruit, as kids are very easy to reach right now. Their other big priority is setting up some sort of online meeting software so the team can take part in interactive meetings to go over the offense and defense. Nobody knows where this is going to all go, but the optimistic thought right now is maybe you can have spring practices in June and the newcomers will be involved in those as well. You have to think the NCAA is going to be flexible with this once or if we get to that point. Before the shutdown, Nebraska was able to complete two spring practices."

-Sean Callahan

"Purdue's immediate response was to sort of shut things down, as I'm sure was the case a lot of other places. This coincided with the university's spring break and those who went home were told that they should only return to campus if they have a very specific reason they need to be on campus, whether it's recovery from injury, academic support, food or whatever. Purdue has gone online for classes the rest of the semester, so the athletes who went home for spring break can take care of their academics from there.

"Those who are on campus won't have access to athletic facilities through April 6, as Purdue has shut down its weight rooms, etc., indefinitely, and that order at Purdue went into place before the state of Indiana issued what amounted to a stay-at-home order.

"I know that coaches and staff have been encouraged to work remotely as much as they can. Coaches have been encouraged to keep in constant contact with their athletes who are off-campus, to get creative in recruiting and to work on things that they might not otherwise have had time to work on."

-Brian Neubert

"On March 12, the University of Wisconsin announced it would suspend in-person classes for at least three weeks. And just last week, it was decided that all instruction and exams would remain online through the end of the spring semester. With those parameters in place, the vast majority of student-athletes on the Badgers current roster are at home, according to a spokesman from the athletic department. With the exception of sports medicine and mental health services, all facilities on campus are closed. That includes training tables and fueling stations. Monday, Wisconsin Governor Tony Evers ordered non-essential businesses to close statewide in response to COVID-19. The Badgers did not participate in any spring practices prior to (or since) the announcement on March 12.

"On the recruiting front, things have been pretty quiet. No new offers have been extended, but Wisconsin did receive a recent commitment from linebacker Jake Chaney in the 2021 class. UW also benefited from two big junior days (Feb. 1 and March 1) prior to recruiting being suspended on campus."

-Jon McNamara

"The state of Illinois is on a shelter in place order due to the COVID-19 outbreak, so naturally, the campus at the University of Illinois is shut down and all of the sports facilities are closed. Like most of the rest of the student body, Illinois athletes went home for spring break and never returned. The dorms are closed but accommodations are being made for international students and others who cant practically go home during the epidemic. Students are continuing the spring semester with online classes.

"The cancellation of spring sports presents an array of challenges for the football coaching staff, including ensuring offseason workouts continue. Without structured workouts and the facilities on campus, the Illini have an entirely different challenge in building the strength needed to climb that ladder in the Big Ten. Assuredly, strength coach Lou Hernandez will send workout schedules. Then its up to the Illini to motivate themselves to push as hard as if coach Lou was in the room.

"Recruiting completely changes under these conditions and the NCAA-mandated emergency dead period. These Illini recruiters can talk the talk, especially on those recruiting trips back to St. Louis and Chicago. But what happens when they cant leave campus? More importantly, what happens when the Illini cant show off the new digs at the Smith Football Performance Center? In the arms race known as college football facilities, Illinois might be the newest and perhaps the most impressive in the Midwest. A ban on recruiting visits on campus will force Illini coaches, like others elsewhere, to be more innovative.

"Big Ten football is going more digital. Social media platforms are becoming more valuable with growing budgets. Coaches are working FaceTime with recruits. Virtual tours of facilities and campus are a hot topic."

- Doug Buschon

Iowa had not started spring practice when the University was shut down due to the COVID-19 Virus. They had just concluded their winter workout program and spring break took place last week. Student-athletes were encouraged to stay home and not return to campus, which most have done. Currently, campus facilities are closed to students, except for medical needs.

In-person classes have been canceled and students will complete the semester via online instruction. Really undetermined as to if there will be any sort of organized team activities in June.

As far as recruiting, Iowa has been in touch with recruits and extended a few new offers. They hope to still have their big spring recruiting event in late June, but right now that is TBD.

-Tom Kakert

Northwestern was fortunate to complete eight spring practices before the school was shut down on March 12. The Wildcats have officially missed only one practice, which was scheduled for March 14. The players and coaching staff were supposed to be off last week and this week, anyway, for finals and spring break.

The state of Illinois was put under a stay-at-home order on March 21 that will last at least until April 7. An athletic department spokesperson said that virtually all Wildcat athletes have gone back to their hometowns. Academic advisors, trainers and strength coaches have all been in regular touch with athletes to make sure they have workout plans wherever they are. Obviously, with virtually all gyms closed, athletes will have to be creative to figure out ways to work out at home, but the strength staff is confident that they will manage to get it done.

The university extended spring break by one week and announced that the first three weeks of the spring academic quarter will be conducted remotely, so the earliest that students will be back on campus is April 27. Northwestern president Morty Schapiro is expected to announce future plans for the university on or around April 17.

The coronavirus and the NCAA-implemented dead period havent really slowed down NU football recruiting activity. The Wildcats landed offensive lineman Josh Thompson of Fenton (Mich.) on Tuesday and have offered several 2021 prospects over the last couple weeks.

-Louie Vaccher

"Right now the State of New Jersey is in full quarantine mode, with restaurants (only open for take out) and bars, gyms, movie theaters, etc. all closed down for the time being.

"As for the Rutgers Football team, most guys are either home or in the process of moving back home. All of their classwork will now take place remotely for the rest of the semester and every on-campus event, including graduation, has been canceled. In regards to the weight room, it has been closed, but some players who are still on campus, have been able to mess around with the football a little bit over the past couple days or so. At the moment, fans are seeing a lot of the players on social media doing personal workouts, working with trainers on the side and most recently holding positional meetings via video apps such as skype and zoom.

"When it comes to recruiting, the Rutgers staff has still been working the phones nonstop. Covid-19 seems to be helping Greg Schiano and his staff on the trail, especially with in-state kids. A lot of them have moved up their commitment dates as they are now looking to stay closer to home to be near their families. Rutgers has picked up four commitments since 3/18, three of which were from in-state kids. They are also in a good spot with a handful of others who could make a decision in the coming weeks.

"As for whats next, the school doesnt really know what to think. Its basically a wait and see approach. Ideally, the staff would love to be out there as soon as possible, but with everything being the way it is, no one really knows when football will return to normal."

-Richard Schnyderite

"Penn States players and coaches are at home. According to athletic director Sandy Barbour during a podcast appearance last week, of Penn States 800+ student-athletes, ~25 remain living in their on-campus accommodations while another ~45 have stayed in their off-campus living situations. Medical and academic support also remains, but the university has gone completely to remote learning through the rest of the semester, and social media posts all make clear that Penn State has largely disbanded for the indefinite future.

"That doesnt mean that the football operation has stopped, though. If anything, with a limited framework to go by in terms of recruiting restrictions and protocol, Penn State has seemed to take the approach that this is an opportunity to differentiate from everyone else. Whether thats through social media and a constant presence in that realm, or through other means, the reality here is that among the few controllables anymore is the ability to maximize the work that you do.

"For as much as that encompasses recruiting, which has obviously demonstrated nation-wide that it never stops even through a global pandemic, it also pertains to Penn States current players. Within the first day of remote learning, players were posting videos of themselves conducting workouts and individual drills. Who knows where this thing goes from here, but two things stand out about the present situation: First, this thing will eventually pass. And second, when it does, the question for everyone is going to be about how much they maximized this time."

-Nate Bauer

"The state of Ohio has been ahead of the curve in many regards in relation to restrictions of groups of 10 or more, building closures and other emergency measures under Governor Mike DeWine. With that being said, the football offices have been closed for some time now, there is no access to any of the workout facilities in the WHAC or even a public gym under recent closures.

"Members of the football team have been urged to either return home or to their off-campus accommodations as all dorms have been closed at Ohio State. That means that student-athletes are spread out all over the country and we have seen several go-to social media in one form or another showing where they are at this time of crisis.

"Recruiting has not been a concern for Ohio State however during this time, even with the suspension of both off-campus coaching visits as well as on-campus recruit visits. Ohio State landed four recruits within a 72-hour period recently and could be on the verge of a couple more big names during this national shutdown. Fortunately for Ohio State, the Buckeyes have been aggressive through the years of getting players down for junior days and things of that nature and there is already a familiarity with many of these players and the Ohio State staff. But we are also seeing players who have never been on campus pulling the trigger for Ohio State as well, a true indication of what a strong job the coaches have done to connect not only with these players but their families as well to earn a pledge somewhat sight unseen.

"There really is not a prevailing thought as to what is going to be next, when things are going to re-open and resume even on a limited schedule. As I said earlier, Ohio has been one of the more aggressive states in terms of the timelines of some of the shutdowns and while there is not an official Shelter-In-Place order, I dont expect to see Ohio being the first state to open things up when an all-clear is sounded. This will either end up with some sort of potential June spring practice session or if more time is needed, maybe an elongated July session that rolls right into fall camp. A lot of unknowns currently and very few answers."

Kevin Noon

"Michigan States football program resides in a state that officially adopted a Stay Home, Stay Safe order on March 23. Michigan State coaches have been communicating via Zoom with players individually and collectively since the university ended face-to-face classes and meetings on March 13

"Position coaches have conducted group meetings via Zoom, as new head coach Mel Tucker and his staff work to install their playbook.

"Players were encouraged to go to their permanent homes of residence beginning on March 13. An exact number of players who stayed in East Lansing is not available, but its believed to be a low count.

"The athletic weight rooms were closed on March 13. MSUs academic support center was open for tutorials until the Stay Home, Stay Safe order was issued. It is now closed. The option of online tutorials started the week of March 16. All tutorial support for players is now being conducted online.

"Residence halls are still open for food (carry-out only). There are no organized team meals at this time.

"The coaching staff is recruiting through phone calls and social media. Under Tucker, Michigan State has issued many more early scholarship offers to out-of-state juniors than was customarily the case under Mark Dantonio."

-Jim Comparoni

In Ann Arbor, all competitions and practices have officially been canceled through April 21, associate Athletic Director Kurt Svoboda said March 24.

"Anything after that will be decided upon in the future, he added. "Right now, April 21 is the date that is on the books.

The university announced March 12 it had terminated the remainder of its winter and spring sports seasons, with the NCAA revealing that senior athletes who fell into the latter category would be allowed to return next season across the country. Currently, U-M student-athletes are not even being allowed into Michigan's athletic buildings. Signs have been placed on all the doors around campus clearly prohibiting access.

We did our best to attend every single team meeting to provide support on the spot during the grieving process, Abigail Eiler, a professor in the school of Social Work, said.

The athletes, meanwhile have found various ways to train on their own, U-M Senior Associate AD and Chief Health and Welfare Officer Darryl Conway said. The various strength and conditioning coaches of U-M's sports teams are still working with their athletes from afar, and presenting them with workouts to do from home.

Our strength coaches have worked hard to develop home exercise programs for them," Conway said. "Its amazing what you can do with bodyweight, a simple can of soup or a textbook, or different items from a pantry or in your house. You can lift various things in and around your garage as well. Weve been sending out rehab packs to student-athletes, so some have received recovery machines in order to help them with strength training.

"Our strength coaches are very good at devising ways to get things done. Student-athletes can still go outside, and there are always things around the house like bricks, tires and cinder blocks you can use."

Michigan student-athletes will also be taking their classes online for the next six months, something that has not been an option at the university until now.

-Chris Balas

"The coronavirus caught Indiana at a fairly vulnerable time, after David Ballou and Matt Rhea left Indianas strength and conditioning program to run the show in Tuscaloosa. A week later, on March 8, news broke of the Hoosiers hiring former New York Giants strength coach Aaron Wellman as their next strength and conditioning coach. Four days later, the Big Ten tournament was canceled, and shortly after, the campus facilities were closed along with the cancelation of spring seasons and the rest of the in-person classes at Indiana.

"Wellman said during his introductory press conference Tuesday that he is meeting individuals where they are, in terms of how to keep them in shape and improving physically, particularly in the case of redshirt sophomore quarterback Mike Penix, when not only are on-campus facilities closed and players are at their homes but also when gyms are closed in general. He, and the limited staff who are leftover from Ballous staff since Wellman has not had time to hire his own staff yet, have assessed each players equipment at home and put together case-by-case workouts for each of them to do before hitting campus again.

"For recruiting, Indiana just squeezed in its second junior day on March 7 and hosted a couple key quarterback prospects in the days leading up to COVID-19s peak effect on collegiate sports. Indiana had a wildly successful junior day in late-January for a historically impressive 2021 in-state class, and its March junior day was focused on key out-of-state prospects. This class is going to be extremely small for Indiana as well, so if there was a year for these events to take place during Indiana Football recruiting, this was the optimal year.

"As far as keeping his teams morale high, Tom Allen has really been pushing the mantra We dont blink. Its obviously a cliched phrase in some regards, but Allen pulled it from his days at Ole Miss when he wanted to bring back the landshark tradition around 2014. He researched sharks and discovered that they dont blink. With all of the losses Indiana has suffered this offseason, this phrase has defined the way he wants his players to approach 2020, including throughout all of this COVID-19 madness."

-Teddy Lehman

"Maryland students, including many football players, have essentially been away from campus since the start of the coronavirus pandemic due to the timing matching up with the schools spring break. The universitys initial response was to extend spring break and have students complete coursework online for several weeks. But things quickly changed and the campus has since been shut down for the remainder of the semester.

"Spring football was originally set to begin after spring break on March 24, so to that point, not a whole lot has changed. But now as players would normally be preparing to put the pads on for spring practices, instead they are looking for ways to remain in shape and work on their conditioning away from campus and at home.

"The coronavirus has also hit Maryland Athletics specifically, as a person who is contracted part-time by both the University Health Center and the athletics department learned on March 20 that they had tested positive for the virus. This person had been in close contact with both student-athletes and athletics staff, according to athletics director Damon Evans. Given this fact, it is likely Maryland will use extra precaution when making future decisions about when and how to get all of the various sports back up and running again.

"As for football recruiting, Maryland continues to hit the phones hard and put out offers. Obviously, in-person recruiting is no longer happening, but the staff continues to build relationships via other ways, including phone calls and social media."

-Scott Greene

Go here to see the original:
Around the Big Ten: How are different schools handling COVID-19? - Rivals.com

For many of, March turned out not to be the first month in 2020 when we can enjoy some sunshine and outdoor fitness activities but a season of self-isolation and weight gain, if anything. Being stuck indoors shouldn't stop you from working out and exercising, especially since many app developers, online fitness instructors and celebrities made their apps and programs available for free. Maybe not forever but for the time being for sure.

Here are the list of all the best apps, app trials, free classes you can do now if you're stuck in self-isolation and would like to do some home exercises.

(Image credit: Fitbit)

Sign up for the free 90-day trial of Fitbit Premium today

With Fitbit Premium, you can access all the advanced features the Fitbit App has to offer, including mindfulness training and guided meditations, audio and video workouts, advanced sleep tools, personalised insights and guided fitness programs too. Normally the trial ends after a month but due to the special circumstances we live in now, the trial period has been extended to a 90 days. Good times!

Read more about all the Fitbit Premium features here: Fitbit's response to the coronavirus FREE Fitbit Premium subscription for 90 days

Fitbit Versa 2 Smart Fitness...

FITBIT Versa Lite Edition -...

Fitbit Versa Health & Fitness...

Fitbit Versa Special Edition...

Fitbit Charge 3, Health and...

Fitbit Ionic Health & Fitness...

Fitbit Inspire HR, Health and...

Fitbit Inspire Health &...

Look as ripped as Mr Hemsworth himself with Centr

(Image credit: Centr)

Sign up for Centr free for six weeks

Centr is a personalised, digital health and fitness platform founded by Chris Hemsworth and his wife Elsa Pataky which features a team of experts from the worlds of fitness, nutrition and mindfulness. The apps workouts are primarily HIIT-focused and require little to no gym equipment, making it an ideal place to keep fit and healthy whilst gyms are closed and the population is asked to remain at home.

T3's Centr coverage: try Chris Hemsworth's Centr workout and diet plan and maybe you'll become Muscular Thor

3 Tier Rack & Body Power...

Jordan Fitness 7ft Ultimate...

Bodymax Pro OIympic Black...

(Image credit: Zwift)

Sign up for Zwift Run for free

In case you aren't familiar with it, Zwift is an app for cyclists and runners where you can cycle/run in virtual worlds along other Zwifters, aka other users of the app, in real time, using atablet, a TV or any other screen that can show apps. Better still, unlike the cycling version, Zwift Run is free to use so if you have access to a treadmill, all you have to do is get one of the Zwift Run Pods and you can devour the miles online.

Even better still, there is a fun event coming up: the Zwift Prehistoric Rush will pit T-rexes against T-rexes, in a fun, non-violent way.

Hoka One One Cavu 3 workout shoes | Buy it directly from Hoka for 105100% vegan, the Hoka Cavu 3 works is perfect for running and HIIT workouts too. These lightweight exercise shoes have an adaptive stretch knit upper with zonal perforations for increased breathability. The Cavu 3 also features Hoka's signature thick sole for extra bounce and energy return.View Deal

(Image credit: FIIT)

Sign up for FIIT for free today

FIIT brings the buzz of HIIT classes into your living room with 25 or 40-minute classes from a range of fitness instructors. And not just HIIT: you can also opt in to do strength training, combat, yoga, mobility flows, pilates and breathwork too. If you use a heart rate monitor, you can also see your heart rate, calorie burn and reps and take on your PBs and track progress.

T3's FIIT coverage: the FIIT app delivers some of Britain's best personal trainers to your mobile or TV

(Image credit: Peloton)

Sign up for Peloton, free for 90 days

Peloton is getting ever so popular, thanks to the literal hundreds of pre-recorded classes in its library and the live classes it provides. To get the most out of the Peloton App, you will need an exercise bike or a treadmill but if you have one, trying out the Peloton app for 90 days for free is an absolute no brainer.

(Image credit: Sufferfest)

Sign up for Sufferfest, extended one-month trial period (use the code 'ALLINSUFPLAN')

Sufferfest is one of the best indoor cycling apps, along with Zwift. But it's not just cycling anymore! In response to the you-know-what, Sufferfest launched new four-week All In training plans that are completely indoor-based and place increased emphasis on yoga, strength, and mental training. Each indoor plan offers a different focus cycling, multisport, cross-training while incorporating sessions from The Sufferfest yoga and strength training video library.

(Image credit: The Body Coach)

Check out Joe Wicks' Youtube channel free PE classes daily at 9 am, Monday to Friday

Joe Wicks was pretty famous already thanks to his 'Body Coach program' but he became all the rage for all the mums in the UK (and elsewhere) recently thanks to his 'free PE class for kids' Youtube videos, which he posts daily at 9 am since 23 March, from Monday to Friday. The videos are also available to watch now, albeit not live, of course. Joe also has a paid program on his website, in case you are interested.

(Image credit: Stark Fitness)

Check out Starks Fitness' Instagram channel

Starks Fitnessis a boutique Bristol based gym group and fitness brand, co-founded byJames Stark.James is a former Men's Health cover star and has over 10 years of personal coaching experience training the likes of Ben Shephard, Carol Vorderman, Alex Beresford and Ed Jackson.Every day this week at 8:30 am, Starks Fitness isdelivering a series offree daily online workout classeson theStarks Fitness Instagram channel so that people of all ages and abilities can kick start their day.

(Image credit: Hello Yoga)

Sign up for Hello Yoga and use the code 'HELLOISOLATION' to get six sessions for free

HelloYoga offers free live one-to-one yoga sessions to encourage Brits to stay at home and help those advised to self-isolate during the these err unique times. The first 500 users to sign up and use the code HELLOISOLATION will be credited with six digital personal yoga sessions, with a value of 89. Be quick!

(Image credit: Future)

Browse all workout related content on T3

And finally, T3's workouts are free now and will stay free even after we can finally leave our homes, so why not try one today? We have the best glute workout for home as well as the best biceps and triceps workout for home gyms, just to name a couple.

Originally posted here:
Best home workout: get fit while in self-isolation with these FREE online classes and apps incl. Fitbit, Zwift, Peloton and more - T3

Event

123rd annual meeting, Oct. 24-30, Providence, Rhode Island

The meeting, held jointly with the American Association of Veterinary Laboratory Diagnosticians (see story), drew nearly 1,300 attendees. Dr. Juan Lubroth, chief veterinary officer for the United Nations Food and Agriculture Organization, presented the keynote address Understanding and Overcoming the Challenges for the Control of African Swine Fever: A Global Threat in Your Backyard.

USAHA Medal of DistinctionDr. Belinda Thompson (Cornell 81), Ithaca, New York. Dr. Thompson has served as an assistant clinical professor in the Department of Population Medicine and Diagnostic Sciences at Cornell University College of Veterinary Medicine since 2002. Prior to that, Dr. Thompson was in large animal practice in Pine City, New York. She was recognized for her broad impact on the association, local producers, and veterinarians and at a national level.

USAHA Federal Partnership AwardDr. Barbara Porter-Spalding (Michigan State 91), Raleigh, North Carolina. Dr. Porter-Spalding is a senior staff officer with the U.S. Department of Agriculture Animal and Plant Health Inspection Services Veterinary Services. She was honored for her collaborative efforts in training and exercise programs as lead on the VS Training and Exercise Plan and for her efforts toward improving emergency preparedness.

APHIS Administrators AwardDr. Beate Crossley, Davis, California. A 1994 veterinary graduate of Free University of Berlin in Germany, Dr. Crossley is an associate professor and virologist at the University of California-Davis California Animal Health and Food Safety Laboratory.

National Assembly AwardDr. Susan Keller (Kansas State 85), Mandan, North Dakota. Dr. Keller is the North Dakota state veterinarian. She was recognized for her leadership and tireless commitment to animal health.

Thirty-one resolutions were approved and can be viewed at usaha.org/usaha-resolutions.

Dr. Martin Zaluski, Helena, Montana, president; Dr. Charles Hatcher, Nashville, Tennessee, president-elect; Dr. Dustin Oedekoven, Pierre, South Dakota, first vice president; Steve Rommereim, Alcester, South Dakota, second vice president; Dr. Manoel Tamassia, Trenton, New Jersey, third vice president; Dr. Annette Jones, Sacramento, California, treasurer; and Dr. Kristin Haas, Montpelier, Vermont, immediate past president

Follow this link:
United States Animal Health Association | American Veterinary Medical Association - American Veterinary Medical Association

Worried about COVID-19? You may be putting yourself at undue risk, becausechronic anxiety suppresses the immune system and increases our risk for infection.

The psychological impact of the COVID-19 pandemic is causing incredible distress. I ran into a friend at the grocery store the other day. She was wiping down her cart with antiseptic. Under normal circumstance, this behaviour would seem bizarre, but in the current COVID-19 climate, it has become acceptable.

Although it is important to be prepared during this pandemic, we do not need to panic. Physical activity can help protect the immune system from the effects of stress.

Fear of the unknown

As an associate professor in the department of kinesiology at McMaster University, I direct a team of researchers in theNeuroFit Lab, where weve shown thatpsychological distress can compromise mental health.

A man jogs by a COVID-19 information sign in the Montral suburb of Dorval on March 16, 2020.THE CANADIAN PRESS/Graham Hughes

Anxiety about the unknown (such as our risk of COVID-19) can hyperactivate the fear centre in the brain called the amygdala. In terms of evolution, this is one of the oldest parts of the brain and its operations are quite primitive; it acts like a trigger-happy alarm that interfaces with the stress system to keep our body and mind on high alert for as long as we are feeling anxious.Research shows that the mere suggestion of danger, even if it never is experienced, is enough to trigger the amygdala and activate the stress response. This is what keeps people awake at night, lying in bed worrying about COVID-19.

The problem is that chronic activation of the stress systems can damage our cells and upset many of the bodys functions. Our immune system bears the brunt. Although psychological stress is not pathogenic per se,the damage it causes to the bodys cells triggers an immune response that makes us more susceptible to a foreign pathogen. This may increase our risk for infection with SARS-CoV-2, the coronavirus that causes COVID-19.

Worried sick

The immune system acts like border security, patrolling the body for cells that are foreign and harmful to it. It works a lot like the Nexus or Global Entry programs for pre-approved travellers; anyone enrolled in the programhas their iris scannedto quickly confirm their identity for fast border crossing. But instead of iris scanning, the immune system scans the outer surface of a cell for its biological passport, or what scientists call a motif.

The bodys cells have a motif (a self motif) thats different from the non-self motif of foreign cells and pathogens, like SARS-CoV-2. This non-self motif is known as apathogen-associated molecular pattern (PAMP).

Concerns about COVID-19 led crowds to stock up on supplies. Here, people line up at a Costco in Ottawa on March 13, 2020.THE CANADIAN PRESS/Justin Tang

Another type of motif is the damaged self motif, known as a damage-associated molecular pattern, or DAMP. This motif is expressed by a damaged or dying cell that no longer serves the body. Stress damages the bodys cells, transfiguring self motifs into damaged self motifs. This elevates inflammation throughout the body in a similar way as if it were infected. This response, in the absence of an actual infection, is called asterile immune response.

Chronic over-worrying about COVID-19 can intensify our vulnerability to viruses by creating an imbalance in immune function. This is because the immune system reacts to multiple breaches in immunity in a similar way that airport security reacts to multiple breaches in safety, by escalating the response. Think back to how vigilant airport security became after 9/11, implementing the strictest screening procedures for all passengers and luggage.

Read more:Coronavirus weekly: expert analysis from The Conversation global network

Excessive anxiety about COVID-19 can trigger an immune response that increases inflammation and readies the immune systems equivalent of special forces, known asinflammasomes. If SARS-CoV-2 acts like other viruses, then upon infection the inflammasomes will be called to action to escalate inflammation even further.But too much inflammation does more harm than good; it deregulates immune function, increasing our risk of a viral infection.

My lab recently demonstratedhow quickly our health declines under chronic stress. We tracked sedentary but otherwise healthy students during the weeks leading up to their final exams, and we observed how six weeks of stress gave rise to the symptoms of depression.

Resisting the effects of anxiety

What can we do to prevent panic and bolster immune protection?

Physical activity can protect your body from chronic stress-induced inflammation.

A child on a bicycle rides past notices about COVID-19 on March 14, 2020.THE CANADIAN PRESS/Justin Tang

In our study, during that same stressful six-week period, we enrolled some of the students in a new exercise program in which they cycled on a stationary bike at moderate intensity for approximately 30 minutes, three times per week. Moderate intensity exercise is about 40 per cent of maximum workload: the point at which someone can still talk, but cant sing.

Blood samples were collected to track changes in inflammation. Although the exercisers were exposed to the same psychological stressors as the sedentary students, their inflammation remained low and their mood remained high with no increase in symptoms of anxiety or depression.

But the intensity of the exercise mattered. Higher intensity exercise was not as effective at protecting mental health or reducing inflammation. The vigorous nature of the intense exercise may have exacerbated an already stressed-out system, especially in individuals who were not accustomed to exercise.

The key take-away from our research: a brisk walk, jog or bike ride can help keep you calm and healthy during these uncertain times so you can be prepared without the panic.

This article is republished fromThe Conversationunder a Creative Commons license. Read theoriginal article.

Jennifer J. Heiszis an associate professor in Kinesiology and associate director (seniors) of the Physical Activity Centre of Excellence atMcMaster University.

Image: Reuters

Original post:
Could Exercise Ease Anxiety Over the Coronavirus? For Sure. - The National Interest

Courtesy ofGary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer andThe Race Clubco-founder.

University of Alabama Head Swimming Coach, Coley Stickels is one of the most creative and renowned strength trainers for swimmers in the world. Coley was a sprint freestyler under Rick DeMont at the University of Arizona and later coached many successful age group athletes including Olympian Abbie Weitzeil before becoming a successful NCAA head coach. We asked Coley and some of his elite swimmers to train at our headquarters in Islamorada, Florida, and demonstrate a series of dynamic dryland exercises. In all of Coleys exercises, you will find a common theme of building strength, coordination, quick movements, and balance.

Coleys Medicine Ball dryland workout, now available in Lanes 2-4, contains a complete 20 minute sequence that can be performed in your own home. It can be virtually copied by a good age group athlete and modified to fit the needs of any participant. Ideally you will need a gymnastics or thick yoga mat, plenty of room to perform dynamic movements and a partner to help. Coley prefers not to focus too long on one single exercise but rather likes changing the exercises throughout the workout, perhaps repeating the entire sequence a few times. The consistently repeated movement or theme throughout Coleys medicine ball series is the Burpee. Here are some pointers that will help you achieve good form in a Burpee.

Watch the Medicine Ball Workout

The Burpee

The top of the pushup, or plank position should have straight back, firm hamstrings, evenly distributed weight through the hands and feet. The safest position for minimal torque on the shoulder is with the hands directly under the shoulders. Margo Geer demonstrates nicely.

The bottom of the pushup is another key position. Amanda Kendall maintains a straight back, firm hamstrings and evenly distributed weight throughout hands and feet and gets her chest close to the ground. Keep the elbows tucked into the ribs and maintain control of your speed during the descend for minimum torque on the shoulders.

Maintain the weight evenly through the hands as your legs shift to the front and into the squat position.

The feet should always plant directly under the knees so the weight is evenly distributed. If the feet are behind the knees their is too much pressure on the lower back.

When engaging the jump make sure to keep the lower back straight, stick the bum out to ensure you are using not only your quads but also your core to jump.

Maintaining control of your entire body weight throughout the Burpee is critical in order to make Coleys Medicine Ball workout effective.

Yours in Swimming,

Gary Sr.

Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)

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Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals.

The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmers needs, whether one is trying to reach the Olympic Games or simply improve ones fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.

More here:
Dryland Workout - The Burpee - SwimSwam

To start getting in shape at home, you will 100% need a mat. There were two different kinds recommended to me: a yoga mat and a jump mat. The latter being a bit thicker and used for more intense exercises like plyometrics and core work. It can also double as a yoga mat if you prefer a little more cushioning. Olivia Young, a certified yoga teacher and founder of NYC studio Box + Flow had this to say, "I like to sweat, so if Im purchasing a mat for in-home use, that means heat on high. I personally love the Lululemon Reversible 5 MM mat. Its extra absorbent and is so comfortable you can use it on any type of floor."

There's also the question of where your mat placement. If you have enough room in your bedroom, it can work. But experts will tell you to try and make the living room a space for fitness and leave the bedroom for sleeping. Robert Lemus, professional bodybuilder and editor of Simple Fitness Hub, recommends converting your living room into a workout space, "With a few quick changes, your living room can be converted into a home gym. Move big furniture to the side of the room, allowing you enough space to stand and have a yoga mat on the ground. This can be an excellent space to workout, especially if you like to exercise while binge watching Netflix."

The jump mat should be placed in an area that allows for plenty of range of motion. Fitness and nutrition experts Ryan and Alex, who "have been working out from home for the better part of a decade nearly every day," recommended this jump mat for more intense workouts like P90X and other plyometric programs. Daily Burn's Director of Fitness, Amanda Murdock, recommended the eco-friendly prAna mat, and as for me? I've owned a nice little $13 mat for three years (great for morning and evening yoga practices, but admittedly, I keep my workouts simple).

More here:
Exercise at Home: How to Create The Best Home Gym on a Budget - Thrillist

Some of the world's biggest cities have been put under full or partial lockdown to slow the spread of coronavirus.

While Scott Morrison continues to avoid implementing a widespread lockdown, many Australians are facing self-isolation for 14 days after either returning from overseas or contact with confirmed cases.

The Prime Minister has however insisted Australians only leave their homes if necessary, and millions of others are now working from home.

Bond Universitys Associate Professor of Exercise and Sports Science, Dr Justin Keogh, tells Yahoo News Australia his top tips for keeping fit and healthy while in isolation.

If you are working from home or in self isolation, try to limit your sitting time as best as possible. The more you are standing the better for your overall health and fitness.

If you have a smartwatch, use that to track your steps and try to maintain a high percentage of what you would normally cover.

If you usually do 10,000 steps in a day, see if you can get as close to those numbers as possible on a regular basis. Whether walking around the backyard or in a safe space, its important to keep the body moving.

Get outside in your backyard if you have one - and look for opportunities to be active. If you have kids, find ways to be active with them. All incremental exercise will help.

Bodyweight exercises can be really effective in maintaining your health and fitness. This includes things like push-ups, squats, sit to stand exercises and lunge patterns.

If you can do a chin-up or prone row where you pull yourself up towards an object, these are great exercises.

Exercise is vital when spending long periods indoors. Source: Getty

Other options include isometrics -- where you contract your muscles just like a bodybuilder posing.Wrestling with your kids is also an easy way to keep active, engaged and is a good way to keep the whole family fit.

If we become more inactive and are working from home, the risk is well all be spending more time in the kitchen. Boredom and eating often go hand-in-hand.

It's important to be cautious of extra snacking and eating, because your calorie intake may increase as well.

Trying to maintain regular dietary intake and not increasing it is perhaps going to be a challenge for many parts of the community.

One way to help is to continue to buy your regular foods, its hard to eat cake and biscuits if you dont have them in your fridge or pantry.

There are free resources online that people can use, and having some variety is going to be important if any lockdown is ongoing.

There are plenty of exercise programs, instructions on how to exercise safely and ways to mix up your training online. It is important to set goals and diversify your training so you dont get bored.

Our national body Exercise and Sport Science Australia (ESSA) have recently released information on this topic that includes links to the Exercise Right at Home program that provides a range of free workout videos for strength training, aerobic exercise and fall prevention exercises that can be easily done at home, which is availablehere.

You might not be able to see your friends and extended family like youd like, but it can be really beneficial to still be in contact with them.

If you can incorporate them virtually, through Facetime or video conferencing, they can be involved in your exercise session.

Its a great source of motivation having them involved.

The social isolation can be a massive issue and any way you can involve other people, the better for your general health and wellbeing.

Story continues

Dr Justin Keogh is an Associate Professor within the Faculty of Health Science & Medicine at Bond University on the Gold Coast. He is a former national champion in powerlifting and strongman.

Do you have a story tip? Email:newsroomau@yahoonews.com.

You can also follow us onFacebook,InstagramandTwitterand download the Yahoo News app from theApp StoreorGoogle Play.

Link:
Coronavirus isolation: Six things to remember for a healthier body and mind - Yahoo News Australia

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